What is stress?

Where there is pressure put on the mind and body, the result is stress and tension.

Is all stress bad?

Some common stress-related problems include:

● pain
● hypertension
● fatigue
● anxiety
● anger
● depression
● high cholesterol
● ulcers
● heart disease
● sleeping problems
● headaches
● restlessness
● backaches.

● physical activity
● deep breathing
● meditation
● balanced nutrition
● loving a pet

Also helpful may be:

● volunteer work
● talking with a friend
● imaging a peaceful place in nature
● reading
● music
● a warm bath
● or any other activity that provides pleasure and a sense of relaxation.

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The Triangle Squeeze*      

The following breath release technique may help reduce negative feelings like anger, anxiety, depression, stress, and fatigue, generating energy.

Also, studies show it may help control feelings of pain and cold, assist voice projection, counteract motion sickness and feelings of nausea.

Perform one to three times, several times a day, plus whenever needed.

1. Sit straight and tall. Lean slightly forward, and look up above eye level. (Did you know that it is physically impossible to be depressed when you look up?)

2. Put palms of hands together in front of you as in a prayer position. Point your elbows out to the sides, with your fingers pointing upward.

3. PUSH the heels of the palms together so the pressure is felt under the arms.

4. Take a deep breath. While breathing out, tighten the muscles in your tummy, and hiss gently and slowly with an sssss sound. Relax at the end of the exhalation.

This exercise causes the adrenal glands to instantly stop producing the stress hormones that cause so much distress!

*Dorothy Sarnoff, a media trainer, was the inspiration for creating The Triangle Squeeze technique.

The Lean-to

This method does the same thing as the Triangle Squeeze. It also gives you a feeling of being grounded and centered.

1. Stand facing a wall about two or three feet away. Put one foot forward.

2. Lean forward, place your palms, shoulder height on the wall, and push.

3. Take a deep breath and hold it for as long as it is comfortable while tightening the tummy muscles and looking above eye level.

4. Then relax while letting your breath out. Put the other foot forward and repeat steps 1-2-3. Repeat one to three times up to several times a day if needed.

This technique is excellent for getting grounded with another person.

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Little Rag Doll

This simple movement gives the brain oxygen and gets rid of stress. Research shows it may make depression less, bring about better concentration, better memory, and more creative thinking because of the extra oxygen. Plus, it makes you feel relaxed.

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Breath Hold

For calming a racing heartbeat, do the following steps one or more times as needed:

1. Take a deep breath. Hold it for as long as it is comfortable.

2. Push out all breath as if making a silent "ha" sound. Resume normal breathing.

This breathing exercise causes a slight hyperventilation plus more oxygenation to the system. It also tends to balance and stimulate right and left brain activity.

Place your index and middle finger on a center point between your eyebrows. Alternate between holding your left and right nostril closed using your ring finger and then your thumb.

Repeat one or two cycles, with a maximum of six to eight cycles at a time. The following directions are for using your right hand. Reverse the instructions if you use your left hand.

1. Breathe in through your right nostril (4 seconds) while holding your left nostril closed with your ring finger. Hold your breath (8 seconds).

2. Switch to holding your right nostril closed with your thumb while you exhale through your left nostril (4 seconds), pause (8 seconds).

3. Breathe in through your left nostril (4 seconds) while continuing to hold your right nostril closed with your thumb. Hold your breath (8 seconds).

4. Switch to holding your left nostril closed with your ring finger while you exhale through your right nostril (4 seconds), pause (8 seconds). Repeat.